*face down on your elbows & position your quads on the foam roller *have 1 leg on the foam & 1 leg on ground; to make it harder-wrap 1 leg over the leg that is on the foam *roll forward & backward, inside & outside to find the points of tightness and hold it there for 30 seconds *move to a new spot if the pain subsides *move to a new spot if the pain is too great but come back to it later *like all stretches, do this as often as possible: before and after working out and on its own